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Guevara139
07-15-2003, 09:44 PM
Alright, I decided to get serious with lifting and keep a journal here so you guys can offer me suggestions and any tips and also to track my progress. I decided to stick with the arnold workout out and start doing less reps with higher weightso I can get bigger, the split is as follows:

Mon: Chest/Back
Tues: Shoulders/Arms
Wed: Legs
Thurs: Chest/Back
Fri: Shoulders/Arms
Sat: Legs
Sun: Rest

I currently am 5'10'' and weigh in at 140lbs as of last Monday. I have been trying to eat a lot more and have been tracking my calories. Please give me suggestions on everything I am open for it.

Guevara139
07-15-2003, 09:48 PM
Since I have had trouble with eating enough calories I bought meal replacement shakes (Lean Body from Labrada) My meal for the day was as follows:

Meal 1: Total Ceral with Blueberries and Almonds and Skim Milk
Meal 2: Turkey Sandwich on Wheat bread with american cheese, and cheddar popcorn
Meal 3: Salad with Feta Cheese
Meal 4: Salmon Burger with White Toast and Corn
Meal 5: Pizza and Lean Body Shake

Calories: 1957
Fat: 62g
Carbs: 216g
Protein: 146g

(Should I post my daily intake in grams or calories? Which is more preferrable)

Guevara139
07-16-2003, 08:22 AM
I did my legwork out today, it felt pretty good, I think I can start doing more weight on my squats, I just felt a little nervous because I do not know my maximum squat weight. Ill move it up next leg workout.

Leg Workout

Squat
10x135lbs
8x155
6x175
4x205

(Move Up)

Leg Extension
9x80lbs
9x90lbs
9x100lbs
(Move Up)

Leg Curl
9x60lbs
9x70lbs
9x80lbs
(Move Up)

SLDL
9x80lbs
9x90lbs
4x100lbs

Good Morning Rows
9x45lbs
9x55lbs
4x65lbs

Shane
07-16-2003, 12:03 PM
:spam:

There your journal is now christened. Good luck man. :D

Coke
07-16-2003, 12:24 PM
Best of luck with everything - Looks like you are off to a good start! :)

Guevara139
07-16-2003, 09:13 PM
Meal 1: Protein Shake and PBJ Sandwich
Meal 2: Black Bean Rice and Orange
Meal 3: Turkey Sandwich on Wheat and Orange
Meal 4: Salad, Sardine Burger on Wheat with Corn
Meal 5: Lean Body Meal Replacement Shake
Meal 6: 1/2 Bagel with Sharp Cheese



Total: 2132
Fat: 60 536 26%
Sat: 19 174 8%
Poly: 9 83 4%
Mono: 25 221 11%
Carbs: 259 913 44%
Fiber: 30 0 0%
Protein: 155 622 30%
Alcohol: 0 0 0%


I still feel really full all the time, and like I always need to go to the bathroom, any suggestions on my diet?

Guevara139
07-17-2003, 08:13 AM
Today was my chest/back day, I am sad that I did not bench as much as I thought I could, this past summer I have been doing entirley dumbell bench presses, I moved to the barbell today and thought I would be able to do more.

BB Bench Press
20xBar (Warm Up)
7x135lbs
2x135lbs
2x135lbs

DB Incline Press
7x40lb DB
5x45lb DB
4x50lb DB

Cable Crossover
(Not sure the weight, because it has those plates, so I will list the plate # on the cybex machine)
7x5
7x5

Chins/Dips Routine
I Do a series of chins/dips to failure:
Dips
Military Pull Up
Dips
Wide Grip Pull Up
Dips
Parallel Bar Pull Up
Dips

Bent Over Rows
7x95lbs
7x95lbs
4x95lbs

Dead Lifts
10x115lbs
6x135lbs
2x155lbs
(I could have done more, but my grip was too weak)

I felt pretty good about todays workout, but I just wish I could bench more, eh...im sure it will start going up, .

Guevara139
07-17-2003, 08:57 PM
Today my diet wasnt very good, I had a final exam so I was studying all day and did not have time to cook a proper meal, but here it is:

Meal 1: Protein Shake and PBJ Sandwich
Meal 2: Rice with Black Beans and Orange
Meal 3: Turkey Sandwich on Wheat with 2 pork dumplings
Meal 4: Grilled Cheese Sandwich
Meal 5: Salad with Olive Oil/Vinegar and Feta Cheese

Thats all :(, I guess its only one day, it wont matter that much.

Guevara139
07-17-2003, 09:02 PM
I just took my measurements (I think I did them right, not 100% postive though)

Chest: 35''
Waist: 29''
Bicep: 11.5''
Thigh: 19''
Calf: 13''

This is the first time I have measure myself, so what are realisitc expectaions to up these measurments?

Scott S
07-17-2003, 10:27 PM
If you're still short on calories, have you thought about drinking a glass of milk with each meal?

Guevara139
07-21-2003, 08:01 AM
Leg Workout

Squat
10x155lbs
8x175
6x195
2x215

Leg Press
10x180lbs
6x270
4x360

Leg Extension
10x90lbs
8x100lbs
6x110lbs
(Move Up)

Leg Curl
10x70lbs
8x80lbs
4x90lbs

SLDL
10x80lbs
8x90lbs
6x100lbs
(Move Up)

RuLess
07-21-2003, 08:19 AM
140 pounds.. get atleast 3500 calories in a day.. ur eatin the right stuff just not enough.. train hard eat big

get huge

pz

Guevara139
07-21-2003, 11:17 AM
I am now 141lbs, I have gained 1lb since last week, I will start upping my calorie intake another 500 calories, and see where that puts me. My goal is to weigh in at around 150lbs at the beging of the school year which is September. I will see how that goes.

clvmike19
07-21-2003, 11:36 AM
Good luck man! I started lifting in Jan at 138lbs. Im not at 158 or so. It takes work, alot of eating, and resting correctly. Drink water, eat until it hurts. You can do it! Ill be checking this journal alot to see how youre doin.

Guevara139
07-21-2003, 03:25 PM
clvmike19, you got any suggestions or tips for me to get big and gain weight? Oh, and thanks for the support, I really appreciate it.

Guevara139
07-22-2003, 07:11 AM
I forgot to post my diet yesterday but here it is:

Meal 1: Total Cereal with almonds, bananas, raisins, and wheat germ
Meal 2: 1/2 cup of cottage cheese and blueberries
Meal 3: Turkey Sandwich on wheat with Apricot Juice
Meal 4: Lettuce, Tomato, feta cheese, and olive oil
Meal 5: LeanBody shake from Labrada
Meal 6: Steak Kebab with couscous and yogurt
Meal 7: Designer Whey Shake and PBJ sandwich

2664 calories
c/p/f : 40/33/27

I was at around 2000 calories last week and gained around 1lb, so I decided to try uppin my calorie intake to ~2500 calories a day to gain a little more weight per week.

cphafner
07-22-2003, 09:17 AM
Originally posted by Guevara139
clvmike19, you got any suggestions or tips for me to get big and gain weight? Oh, and thanks for the support, I really appreciate it.


Eat more. You're doing the right thing by upping it about 500 cals a week until you find out the appropriate levels for yourself. I notice you don't drink any milk, is there a reason for that. Milk is an easy way to get a lil extra cals and protein in your diet.

clvmike19
07-22-2003, 09:23 AM
Looks like you need to eat a little more. I agree w/ cphafner. Drink some Milk. I never liked it but I forced myself to drink it. Its loaded with cals and protein. Tuna is a great source of protein too. Throw some eggs into breakfast as well. More protein there for ya.Im eating a 3 egg/cheese sandwich as I type this :D The lbs will probably come fast right away, but you may level off. Then just eat more. Oh yeah Squats, Bench, and Deadlifts are key to getting big!!

I took a look at your measurements too. They looked almost exactly like mine back in Jan. I think now Im at (this is a quick guess)

Chest: 39
Arms: 14
Thighs: 21-22
Waist: 32
Calves: 14.5

Y2A
07-22-2003, 09:29 AM
Hey bro,
If you really gained a full pound in a week off of 2000 calories a day, make sure you monitor your gains carefully this week at 2500 cals. You might not have the crazy metabolism of Mikey boy who needs 4000/day to gain a pound :)

While Im in here, I should ask... are you a pimp like Mike? :D

clvmike19
07-22-2003, 09:32 AM
Noone's a pimp like me!! :D

Guevara139
07-22-2003, 02:06 PM
no, im defintly a pimp also :D

Yeah, its weird...i have also been really skinny, i always eat whatever i want....i guess i just have not been eating that much, before i started bulking i liked the feeling of feeling light and empty, it was nice...now my stomach always feels full frome ating this much all the time

My workout for today was as follows:

Bench Press
10x115lbs
6x135lbs
3x155lbs

Invline DB Press
10x40lbs
5x45lbs
4x50lbs
[move up next week]

Dips
(unweighted)
Set 1: 10x
Set 2: 6x
Set 3: 5x

Hanging Leg Raises
3 sets to failure

Weighted Sit Ups
3 sets to failure

My chest workout was decent, I will probably feel pretty sore tomrw, I still gotta work harder on my bench press. I wanna be able to do 135lbs easily.

Guevara139
07-22-2003, 02:13 PM
its the summer time and I am up at school taking courses, so it is not always easy to have everything I need in my small fridge. I love drinking milk and I try to do so, I will try to start going to the grocery store on a more regular basis. I just ran out of a lot of things like eggs and milk, I should be getting them this weekend.

pruneman
07-22-2003, 05:39 PM
hey man. Welcome to the boards. I'm in about the same boat as you...skinny and trying to gain mass. keep up the hard work and you'll be seein results in no time.

BTW...:spam:

Guevara139
07-23-2003, 07:47 AM
I did back and forearms today...i realized how weak my forearms are and I really need to improve on them

Deadlift
10x95lbs
8x105lbs
6x135lbs
1x155lbs

Barbell Row
10x75lbs
8x92lbs
6x105lbs
3x105lbs

Chins
I do 2 trisets to failure of normail chins, wide grip, and then neutral

Seated Row
10x7
6x8
4x9
(This is on a cybex rowing machine, so I am not sure of the actual weight)

Behind Back Wrist Crul
10x50lbs
10x60lbs
6x80lbs
(Move Up)

Reverse Wrist Curl
10x20lbs
7x30lbs
6x30lbs


My forearms were really buring when I was doing my chin trisets. I also have to work on my grip strength, because I feel it is very weak also. Does anyone have any suggestions for this?

clvmike19
07-23-2003, 10:04 AM
It looks like you have a great routine going for you. Keep up the deads youll shoot up in that in no time.

RuLess
07-23-2003, 10:22 AM
also try to get two days of resting a week.. u might need it

Guevara139
07-23-2003, 10:55 AM
i switched up my routine a little bit, so I am now trying out a 5 day split. I rest on the weekends. The split is as follows

Monday: quadsa/hamstrings
Tuesday: chest/abs
Wednesday: back/forearms
Thursday: shoulders/calves
Friday: arms/abs

Guevara139
07-23-2003, 07:47 PM
Today was an alright eating day, but I just did not get enoguh protein. Sometimes it is really hard to eat right when you are working and at class all day long. These were my meals.

Meal 1: Oatmeal with blueberries, bananas, and wheat germ
Meal 2: Whey Shake with PBJ Sandwich
Meal 3: Carrots and Yogurt with Pita Bread
Meal 4: Meat Lasagna and Salad
Meal 5: Cottage Chese with Mandarin Oranges
Meal 6: Lean Body Shake

2616 calories
c/p/f 413/116/46

I should have gotten more protein, I will try eating more tomorrow.

RuLess
07-23-2003, 07:53 PM
coo meals, u got ne progress pics man

Guevara139
07-23-2003, 08:02 PM
nah, i dont have a digital camera or anything....so its kind of hard to take progress pictures. Hopefully i will be getting one soon.

Guevara139
07-24-2003, 10:28 AM
No workout today, it is my rest day, tomorrow will be shoulders and calves, I just can't wait.

RuLess
07-24-2003, 10:38 AM
hell yeah i got shoulders/chest/triceps today.. ima be dead

Guevara139
07-25-2003, 01:14 PM
Todays workout was kick ass, my calves feel awesome.

Clean and Press
10x75lbs
8x80lbs
6x85lbs
2x90lbs

Lat Raises
8x15lbs
8x17.5lbs
6x20lbs

Rear Lat Raises
8x10lbs
8x12.5lbs
Hold at 15lbs

Shrugs
10x45lbs
8x50lbx
6x55lbs
(Move Up)

Standing Calf Raises
2 trisets doing regular calf raises, toes point out, toes point in...no stopping, and to failure
65lbs
75lbs

Seat Calaf Raise
Same as standing
70lbs

I also weighed in today at 144.5, which is kick ass, I usually weigh in every monday morning, but I got excited today and wanted to check it out. The extra weight gain might just be from weighing in in the afternoon versus the mroning, but at least I have put on a couple pounds, so I will stick with my diet until I plateu. This is great.

DGAF
07-26-2003, 05:13 AM
iyte mate.. jus checkin your journal pickin up tips.. im in the same position as you. hard work eh? its all worth it tho
keep the journal up.. its a big help to me n probably other people in the same boat

Guevara139
07-26-2003, 09:44 AM
Today was my arms/ab workout....it felt pretty good

Close Grip Press
10x105
8x115
6x125
(Move Up)

Skull Crushers
10x20lbs
10x30lbs
0x40lbs
I am not sure of the weight of the EZ-curl bar, so I did not add that in. Also immediatly after each set of skullcrushers I do dips to failure

EZ-Bar Curl
10x40lbs
8x50lbs
0x60lbs

DB Incline Curl
10x15lbs
10x17.5lbs
10x20lbs
(Move Up)

Weighted Crunches
3 sets to failure

Twist Crunches
3 sets to failure

Guevara139
07-27-2003, 07:54 AM
I forgot to post my diet yeseterday, so here it is:

Meal 1: Xtreme Protein Shake with PBJ
Meal 2: Oatmeal with Peaches and Wheat germ
Meal 4: Yakisoba Noodles
Meal 5: 2 chicken breasts and asparagus
Meal 5: Cottage Cheese with Peaches
Meal 6: Pasta with Meat Sauce

2420 Calories
c/p/f 23/48/23

Guevara139
07-27-2003, 03:01 PM
I went to the market today...it was pretty nice. I picked up the essentials: ground beef, milk, eggs, cottage cheese, wheat bread, and some lettuce. Eating clean is great

Guevara139
07-28-2003, 07:23 AM
Today was my leg workout day, it was really good. I will be moving up weight in each leg category next workout, so I am very happy about that.

Leg Workout

Squat
10x155lbs
8x175
6x195
4x215
(Move Up)

Leg Press
10x200lbs
8x290lbs
6x380lbs
(Move Up)

Leg Extension
10x100lbs
8x110lbs
6x120lbs
(Move Up)

Leg Curl
10x70lbs
8x80lbs
6x90lbs
(Move Up)

SLDL
10x90lbs
8x100lbs
6x110lbs
(Move Up)

Guevara139
07-28-2003, 02:42 PM
This annoying fat girl that I work with made a comment about my Labrada Lean Body shake. I wanted to punch her in the face.

Guevara139
07-29-2003, 08:34 PM
Today was a really intense chest day, I will really be feeling it tomorrow:

BB Bench Press
10x115lbs
7x135lbs
4x135lbs
3x155lbs

DB Incline Press
4x45lbs
1x50lbs
0x55lbs

Dips
Set1 10
Set2 2
Set3 1

Cable Crunches
3 sets to failure

Weighted Sit Ups
3 sets to failure with 25lbs

I relly had a good pump going, and I felt great.Like I have said before I wanna be able to bench 185, that is my mid term goal. Hopefully I will get there soon.

Guevara139
07-29-2003, 09:17 PM
My Diest today was looking pretty good, here it is:

Meal1: Quaker Oats and grapefruit and wheat germ
Meal2: PBJ Sandwich on Wheat and Clementine
Meal3: Turkey Sandwish on Wheat
Meal4: Xtreme Protein and PBJ Sandwich
Meal5: Lean Ground beef, rice, and corn
Meal6: Lean Body Shake with Milk
Meal7: Cottage Cheese and Grapefruit

2564 Calores
c/p/f 44/32/24 311/200/66

clvmike19
07-30-2003, 07:03 AM
You asked about my diet. Here goes...........

Breakfast: 3egg cheese sandwich, bowl of cornflakes, 3cups of milk (equals one tall glass) usuall a bannana and some OJ.

Usually drink 6-9 cups of Milk a day
1-2 Tuna Sandwiches (1 can of tuna per sandwich)
1 wrap (I work at the store, its a deli sandwich kinda)
2-3 orders of Wendys Chix nuggets (2-3 times a week)
2-3 Bananas (when I have them, I get lazy about going to the store, and bananas spoil quickly)

and basically anything else I can shove into my skinny face. Im sure that Im forgetting some things.

Guevara139
07-30-2003, 07:24 AM
what kind of calroies are you getting day to day?>\

clvmike19
07-30-2003, 01:14 PM
Id say b/w 3500-3800. I really should aim for 4000.

eatdirt40
07-30-2003, 06:50 PM
hey ive been posting for a few weeks now and im also in the same boat just like some other guys are on this message board, good luck with your working out and diet.. some sugegstions are drink lots of skim milk and eat lots of food!!!!! good luck man

NigriV
07-31-2003, 07:17 AM
Good job man. I admire your ability to count the calories and add em up. I just eat whatever I can, whenever I can, paying no attention to the number of calories. It works though, because im gaining lots of mass.

Make sure your workouts are intense. One thing I have learned is when I work out to totally focus on lifting, and to pay no attention to who is around me. I will get to a point where I have no self-consciousness, and just shamelessly KILL the weights. The pain after the workouts is such a reward.

The combination of eating like a pig and working out like a freak has made me gain like crazy.

Guevara139
07-31-2003, 07:53 AM
Deadlift
10x95lbs
8x105lbs
6x135lbs
4x155lbs
(Move Up)

Barbell Row
10x75lbs
8x95lbs
6x105lbs
3x115lbs

Chins
I do 2 trisets to failure of normail chins, wide grip, and then neutral

Seated Row
10x9
6x10
4x11
(Move Up)
(This is on a cybex rowing machine, so I am not sure of the actual weight)

Behind Back Wrist Crul
10x60lbs
8x70lbs
6x80lbs

Reverse Wrist Curl
10x30lbs
4x30lbs
6x30lbs

My Back workout today was awesome, it felt really good, and I will defintly be really sore tomrw :D

I decided to up my calories to 3000 a day, cuz I weighed in today and I was at the same weight, so I am moving from 2500 to 3000 a day.

Right now, im sitting down with a 4 egg omlet and some cheese, it taste great...I cant wait to get bigger.

clvmike19
07-31-2003, 08:38 AM
You will in time. Forget that skim milk nonsense. Whole milk,baby!More cals!

Y2A
07-31-2003, 08:56 AM
Keep eating bro, you'll get there. Keep pimping too, although it has nothing to do with weight training :D

eatdirt40
07-31-2003, 12:49 PM
fine drink whole milk put the extra bad fats into ur body and look like a fat horse i dont care

clvmike19
07-31-2003, 02:29 PM
LOL!

Im waiting to look like a fat horse. Hasnt happened yet. I need more whole milk......

Guevara139
08-01-2003, 01:49 PM
Clean and Press
10x75lbs
8x80lbs
6x85lbs
4x90lbs
(Move Up)

Lat Raises
8x15lbs
8x17.5lbs
8x20lbs
(Move Up)

Rear Lat Raises
8x10lbs
8x12.5lbs
5x15lbs

Shrugs
10x50lbs
10x55lbx
10x60lbs
(Move Up)

Standing Calf Raises
2 trisets doing regular calf raises, toes point out, toes point in...no stopping, and to failure
85lbs

Seat Calaf Raise
Same as standing
70lbs


Todays workout felt really good, I weighed in at 151lbs. Which is really good. I have been gaining like 4-5lbs per week. I know most of you gys say that we should only be gaining 1-2lbs per week if done naturally. I am not juicing or anythign and I do not notice any fat on my stomach or anywhere else, I still look ripped, like when I weighed in at 140lbs, except bigger :D .

Guevara139
08-03-2003, 09:37 AM
Close Grip Press
10x115
5x125
3x135


Skull Crushers
10x35lbs
7x45lbs
1x55lbs


EZ-Bar Curl
10x40lbs
7x50lbs
1x60lbs

DB Incline Curl
10x17.5lbs
10x20lbs
5x22.5lbs


Weighted Crunches
25lbs
3 sets to failure

Twist Crunches
25lbs
2 sets to failure

45lbs
1 set to failure

This was a really good arm workout, my triceps were a little sore from yesterday. I am really gaining weight quick, I am now around 151lbs. According to your standards here, I am gaining weight way too fast, it is around 4lbs per week. But I have not noticed huge fat gains. I can still see my six-pack, but there is a little bit of flab. II think it may just be beginers gains.

Guevara139
08-04-2003, 09:32 AM
Leg Workout

Squat
10x175lbs
8x195
6x215
4x235
(Move Up)

Leg Press
10x250lbs
6x340lbs
Failx430

Leg Extension
10x110lbs
8x120lbs
6x130lbs
(Move Up)

Leg Curl
10x80lbs
8x90lbs
1x100lbs

SLDL
10x95lbs
8x105lbs
6x115lbs
(Move Up)

Today was a really good leg workout, I will defintly be feeling it tomorrow. For some reason my rgith forearm is really sore :( . I think it was from the arm workout on Saturday and then I had to do landscapping all afternoon. Hopefully it feels better by tomorrow.